Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep

2 Sets

6 Synchro Abmat Sit-Ups

6 Synchro Dumbbell Snatch

2 Wall Walks (Each)

*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch

"A Few Good Partners" (Time)

With a Partner, For Time

120/90 Cal Row or Ski (Split) 95/75 Cal Bike

1000m Run (Together)

80 Synchro Abmat Sit-Ups (Together)

60 Burpees (Split)

40 Synchro Alternating Dumbbell Snatch (Together)

20 Wall Walks (Split)

Dumbbell: (Rx50/35, S 40/25)

Wall Walk to 10in
Goal: 25-30 minutes

Time Cap: 40 minutes

Stimulus: This workout develops aerobic endurance, midline control, and teamwork efficiency. It blends synchronized and split efforts, requiring steady pacing and communication. The row and run build shared aerobic output, while the sit-ups, snatches, and wall walks challenge coordination and body control under fatigue.

RPE: 7–8/10 — Sustained effort that never fully redlines. Both partners should stay moving and trade off just before form or rhythm breaks down.

Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.

Secondary Objective: Fast transitions between movements and partner switches

Optional Core Burnout (Checkmark)

With a Partner:

3 Rounds (Alternate Work for 3 Rounds Each)

Partner 1: 15 Weighted Russian Twists

Partner 2: Plank Hold

Then switch